Day 4 - 21 Day Workout

With warm up over, you should now be ready for your basic total body workout, which will be a series of 60 seconds exercises followed by 30 recovery seconds.

Your first move is going to be high knee pulls.

Feet wide apart, arms are up, pull your knees up as you lower your arms down.

For this workout, you're going to be working your whole body.

Upper body, lower body, a little bit of core and a lot of cardio.

Work at your own comfortable level. If you can't get your knees high, it's okay to keep your knees nice and low. You choose.

Time for recovery. You can march or increase teh intensity with a low jog, remembering to breathe during the recovery. If you need to stop and hydrate, you can take care of your body.

The next exercise is air squat.

With your feet hip distance apart, sit down into a squat and push back up while your hands come forward, and go back. With the squat you're working your glutes, so you want to keep your body weight on your heels. Sit back, and drive your hips forward.

Next go into an active recovery.

You can go ahead and jog. You can march, you can rest. This is your recovery. It's your body and you know what's best.

The next exercise will take you down to the floor for a modified push up.

Get into your push up position upon your knees, core tight, arms to the outside of your chest.

Lower down and then push back up. Lower your chest towards the floor and push back up. If you can't go all the way down to the floor, that's fine. Just do what's best for your body.

Now come back onto your feet into active recovery.

Again, it's okay if you want to bring it down to a march, and you can hydrate. But if you want to keep your heart rate up, and really keep it there, then hold it with a jog.

Stay on the floot for next exercise.

Sit yourself down for a modified bicycle exercise.

With your hands behind your head, have one leg out, pull it back and touch your opposite elbow to the pulled back leg's knee, and switch side.

This exercise works in your core and obliques with a total body move.

Bring yourself back up onto your feet for recovery.

You should be really feeling it by now.

Keep jogging it out, breathing in through your nose and out through your mouth.

Next go back to the floor to work the back of your arms and your tricep muscles.

With your hands behind your back and your fingertips facing your glutes, push your glutes up in the air.

Lower your butt towards the floor with your elbows out back behind you, isolating your triceps.

This will work the backs of your arms.

Get back up onto your feet and jog it out for recovery.

You should be a little bit out of breath by now. Keep it going.

That's your total body workout done. You've worked all of your major muscle groups. Awesome job.